Banded Strict Press
6x3@45-50%
Single Arm DB Bench Press
3x10 per arm
Accessory Work:
Strict Dips
3xMax Reps
Evil Wheels
3x12
Bent Over Rear Delt Flyes
3x10
Strength (SWOD) Programming
SWOD is open to community athletes who have been CrossFitting for 6+ months.
Programming listed here is subject to change at any time based on athlete response.
To better serve our varying SWOD community, we are trying a little experiment in programming style. Read all about it here.
